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Warmup
800m Sandbag carry
–Then–
2 Rounds
10 Yards per exercise:
High knee pull + lunge
Back lunge twist
Side lunge
Inchworm
1 Air squat + 1 broad jump
Workout
4 Rounds
30 Sec max sandbag thruster
30 Sec max sandbag bicep curl
30 Sec max push ups
30 Secs max burpee
Rest 1 min
Accessory
3×60 Secs max reps sandbag floor press
3×60 Sec front plank
4×8 Each leg single leg RDL
4×30 Sec per side, side plank
3×10 Sandbag Split Squat
3×20 Sandbag Overhead Press
*Rest 1:30 between each set
and then